1. Lie down on a flat bench with your feet firmly on the ground and your back flat against the bench.

2. Grasp the barbell with a slightly wider than shoulder-width grip, with your palms facing away from your body.

3. Unrack the barbell and slowly lower it towards your chest.

4. Pause for a moment when the barbell touches your chest, then push the barbell back up to the starting position, keeping your chest and shoulders engaged throughout the movement.

1. Find a dip bar or dip station and place your hands on the bars, palms facing down. Make sure your arms are straight and your shoulders are directly above your hands.

2. Lower your body by bending your arms until your shoulders are lower than your elbows. Keep your elbows close to your body throughout the movement.

3. Push your body back up by straightening your arms, returning to the starting position.

1. Set the cable pulleys to chest height and stand between them. Grasp the handles with a neutral grip, one in each hand.

2. Maintaining a slight bend in your elbows, extend your arms outwardly, making a semi-circle with each until they meet together in front of your body. Squeeze your chest as your hands meet.

3. Slowly bring your arms out to the sides, maintaining a slight bend in your elbows. Keep your chest up and shoulders down throughout the movement.

1. Start by sitting on an exercise bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing your body.

2. As you press the dumbbells upward, rotate your wrists so that your palms are facing outwards at the top of the movement with your arms fully extended overhead.

3. Slowly lower the dumbbells back down to shoulder height, reversing the wrist rotation so that your palms are facing inward again.

1. This is similar to the ordinary single arm tricep extension, only here you’re extending across your body rather than straight down and back. The crossbody extension focuses on the lateral head while the ordinary tricep extension hits the long head in the back of the arm (although both exercises work the entire tricep!).

2. Position the cable pulley to the highest point and make sure there’s a single arm handle on it.

3. Grab the handle, and stand horizontally in relation to the cable like the picture above.

4. Keeping your elbow in place and wrist still, pull down and out until your tricep is completely flexed, hold for a moment, and slowly go back to the starting position.

5. Switch sides when you’ve finished.

1. Bend at the knees.

2. Jump in the air as high as you can!

3. Land softly on your feet.

4. Repeat.